4 Interval Training Fat Loss Workouts

1. Beginner Interval Workout
2. Pyramid Interval Workout
3. Hill Interval Workout
4. Walk-Jog-Run Interval Workout

• More Interval Workouts (Bike, Walking & etc.)
• What Are Intervals?
• 10 Steps to Burn 48% More Belly Fat

What Are Intervals?

Beginner Interval Workout

• Warm-up for 3-to-5 minutes.
• Do a high intensity activity like running for 10-to-60 seconds.
• Do a low intensity activity like walking or DO NOTHING / REST for 10-to-60 seconds.
• Repeat for 10-to-40 minutes.

Pyramid Interval Workout

In these type of workouts, the duration of the LOW INTENSITY (resting/easy) parts OR the HIGH INTENSITY (working/hard) parts of the workouts 'pyramid' UP & DOWN thru out the workout.

In the jumping jack interval workout video below the HIGH INTENSITY parts of the workout pyramids UP by 10 seconds each time (from 10-to-20-to-30-to-40 seconds) before pyramiding back down (from 40-to-30-to-20-to-10 seconds)

Here's the basic layout of the above ↑ 30 minute Jumping Jack Pyramid Workout:

• Jumping jacks 10 seconds
• Rest 10 seconds
• Jumping jacks 20 seconds
• Rest 10 seconds
• Jumping jacks 30 seconds
• Rest 10 seconds
• Jumping jacks 40 seconds
• Rest 10 seconds
• Jumping jacks 40 seconds
• Rest 10 seconds
• Jumping jacks 30 seconds
• Rest 10 seconds
• Jumping jacks 20 seconds
• Rest 10 seconds
• Jumping jacks 10 seconds
• Rest ONE MINUTE
• Repeat 2-to-5x for a 20 minute workout.

You can replace jumping jacks with ANY exercise of your choice → More Jumping Jack Workouts

In the Walking interval workout video below the LOW INTENSITY parts of the workout pyramids DOWN (from 30-to-20-to-10 seconds) before pyramiding back up (from 10-to-20-to-30 seconds)

Here's the basic layout of the above ↑ 30 minute Walking Pyramid Workout:

• Walk Fast for 30 Seconds
• Rest 30 Seconds
• Walk Fast for 30 Seconds
• Rest 20 Seconds
• Walk Fast for 30 Seconds
• Rest 10 Seconds
• Walk Fast for 30 Seconds
• Rest 10 Seconds
• Walk Fast for 30 Seconds
• Rest 20 Seconds
• Walk Fast for 30 Seconds
• Rest 30 Seconds
• Rest ONE Minute
• Repeat 4x for a FULL 30 minute workout.

More Walking, Running & Treadmill Workouts

Hill Intervals

• Use a hill that is 50 yards or more or Use 4 or more flights of stairs.
• Walking up the hills or stairs is the high intensity part.
• Walking down the hill or stairs is the low intensity/resting part of the workout.

Beginner

• Walk, Jog, Run and/or Sprint up a hill or a flight of stairs.
• Rest at the top for 30-to-60 seconds before walking back down.
• Repeat for 10-to-40 minutes.

Advanced

• Walk, Jog, Run and/or Sprint UP a hill or a flight of stairs &,
• Walk back down.
• Repeat for 10-to-40 minutes.

Walk-Jog-Run Intervals

You divide this workout into 3 PARTS based on TIME or DISTANCE.

1. WALK like you're in a hurry for 10-to-60 seconds.
2. JOG / RUN for 10-to-60 seconds.
3. RUN / SPRINT as if you're being chased by a dog for 10-to-60 seconds.
4. Repeat for 10-to-40 minutes.

Instead of 10-to-60 seconds,

• Walk-Jog-Run laps around a track for each part or
• Walk-Jog-Run for a certain distance (like 50 yards) for each part.

More Workouts

• Walking Workouts
• Bed Sheet Workouts
• Elliptical Workouts
• Battle Rope Workouts
• Jumping Jack Workouts
• Sledgehammer Workouts
• Stationary Bike Workouts
• Ski Step Workouts